Return To Prime

Return To Prime is a practical fitness guide built for the way your body changes with age. Written by Nick Nilsson, it focuses on one goal, helping you rebuild muscle and strength by supporting the body systems that tend to slow down over time.

This isn’t a random list of tips. It’s a clear, step-by-step plan that brings together training, nutrition, and supplement advice so you can train hard enough to grow, while still recovering well.

What you’ll get inside

Training that respects recovery

Return To Prime centers on smart workouts that build strength without grinding you down. The approach favors full-body, high-return movements and sensible pacing, with rest days that help you come back stronger, not sore and stalled.

Food rules that help you add muscle, not fluff

You’ll get nutrition guidance that keeps things simple and usable. The plan stresses:

• Protein-rich meals to support repair and growth
• Balanced carbs and fats to fuel training and keep energy steady
• Calorie control so gains stay lean and intentional

Supplement basics (with common-sense guardrails)

The book covers supplement options often used to support strength, recovery, and overall health, including:

• Creatine and vitamin D
• Omega-3s
• Protein powders or amino acids when food falls short
• Optional add-ons (for example ashwagandha), with a reminder to check with your doctor first

Who it’s for

• Adults who feel workouts don’t “work” like they used to
• Anyone noticing strength and muscle slipping with age (sarcopenia)
• Lifters who want a plan that pushes progress, while still protecting recovery

Why people like it

Return To Prime connects the dots between how you train, how you eat, and how you recover, so your results don’t depend on perfect genetics or endless gym time. It gives you a plan you can follow, adjust, and stick with for the long run.

Take back your muscle and strength, then keep it.